Sauerkraut is one of the most effective and affordable gut health foods available — and one of the most overlooked. The gut health benefits of sauerkraut come from its natural fermentation process, which produces beneficial bacteria that support digestive balance, immune function, and bowel regularity. As a naturopath and colon hydrotherapist, I recommend sauerkraut regularly to clients looking to support their digestive health between sessions. In this article I explain why it works, where to find it, and how to make it at home.
Sauerkraut Gut Health Benefits — Why It Works
Sauerkraut is fermented cabbage — a traditional food popular across Germany, Holland, and Eastern Europe for centuries. The fermentation process creates naturally occurring beneficial bacteria, making it a rich source of probiotics that support the gut microbiome. It aids digestion, supports the stomach, and provides essential nutrients that many modern diets lack.
In Holland we make a dish known as hutspot — a heartwarming, grounding winter meal built around sauerkraut that I grew up with and still make today. It is one of the simplest ways to incorporate the gut health benefits of sauerkraut into your regular diet.
For guidance on fermented foods from a clinical perspective, the British Dietetic Association has a useful overview of sauerkraut and other fermented foods and their role in gut health.
Where to Find Sauerkraut
Good sauerkraut is available from dedicated delicatessens and most health food shops, usually in glass jars. Always choose unpasteurised sauerkraut where possible — pasteurisation kills the beneficial bacteria that make it valuable. If you can only find sauerkraut soaked in wine, wash it through a sieve first as it tastes considerably better without the wine.
How to Make Your Own Sauerkraut
Making sauerkraut at home is straightforward and far more economical than buying it. My father used to make it in large pottery vats — here is a simple version you can make in a glass jar:
- Shred up to 5 heads of organic cabbage very finely
- Place in a glass jar with 3 tablespoons of Himalayan fine culinary salt
- Add water to cover half the amount of cabbage
- Place the jar in a warm cupboard — an airing cupboard works perfectly — for a few days
Adjust quantities to suit — smaller batches work just as well. The finished sauerkraut keeps for a good while.
Hutspot — A Classic Dutch Sauerkraut Recipe
Take a jar of your finished sauerkraut and prepare hutspot as follows:
- Boil organic potatoes and cook additional vegetables of your choice — carrots, onions, spinach, or whatever you have
- Mash the potatoes with a little olive oil and MCT coconut oil
- Add the carrots and spinach and combine everything together
- Season with herbs and a good quality salt
- Finally stir in the sauerkraut and serve
If you make too much — and I recommend you do — lightly fry the leftovers in olive oil the next day. It tastes even better the second time around.
Supporting Your Gut Health Further
Sauerkraut works best as part of a broader approach to digestive health. If you are experiencing persistent bloating, constipation, or digestive discomfort, colonic hydrotherapy can complement dietary changes by supporting the deeper cleansing of the colon. For more on how colonics support gut health, see my colonic health benefits page.
Book a session at Phenomenal Colonics, Balance On The Lane, 16 England’s Lane, Belsize Park, London NW3 4TG — or contact me on +44 (0)7982 831239. WhatsApp is welcome.
About Marijke Vogel – author of Sauerkraut Gut Health Benefits
Marijke Vogel is an ARCH and CNHC-accredited colon hydrotherapist and qualified naturopath, herbalist, and iridologist with over 25 years of clinical experience, practising at Balance On The Lane, 16 England’s Lane, Belsize Park, London NW3 4TG.
This content is for informational purposes only and does not constitute medical advice. Always consult your GP before beginning any new health treatment.
